6 Recovery Workouts for Rest Days
Recovery workouts are workouts that are simply easier than your regular routine.
If you went a little too hard on your first few days of the new year, you may be sore. But that doesn’t mean that you get to take the day off, it just means that you need to go easy on yourself on the days that follow those exhausting workouts. This can help keep your momentum going and keep you on track to achieving your goals.
Here are 7 recovery workouts you can do to stay active during your resting phase:
1. Walking is a great workout for your recovery period. You’ll burn tons of calories and be able to get outside to improve your overall feeling of wellness. Based on your fitness level and soreness of muscles try for at least 15 minutes and up to 45 to stay on your training schedule.
2. Weight Lifting is a recovery exercise that still works when you are sore. While you can’t lift the heavy weights on rest days, you can still use the lighter weights to restore activity levels during the recovery phase.
3. Hiking is like walking but burns more calories and can be tailored to fit your fitness level. If you went for an intense workout to start out strong for your new years resolution, you might feel worse if you don’t continue to workout. Hiking is a great recovery workout that gets you outdoors and keeps up intensity levels.
4. Swimming works all muscle groups and is a low-impact recovery workout that also provides your daily cardio. This low stress workout also focuses on breathing techniques along with stretching muscles to reduce soreness. If you aren’t a regular swimmer, simply adjust your workout to fit your current fitness level.
5. Yoga works to improve mobility, flexibility and is a great recovery workout that you can do ever day, including your rest days. Stretch muscles, practice prana and improve your range of motion with poses that are easy on joints and sore muscles. If you are new to yoga, practice with an educated instructor to reduce your risk of injury.
6. Cycling isn’t a great recovery workout for those without leg muscle soreness. Like other aerobic exercises, it helps increase blood flow to carry important nutrients to muscles in repair mode. Plan your cycling workout according to your current fitness level for a great active recovery routine.
If you find that doing these recovery workouts are still too much for your aching muscles you might be experiencing (DOMS) Delayed Onset Muscle Soreness, which is different that simple muscle ache due to repair of damaged tissues. If that is the case, take a day off and resume your training as you feel is appropriate. It’s never a good idea to ignore your body, so if you feel more than just soreness and instead pain – take a time out.
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